Mr. Lesniak's Physical Education Blog

     A great activity you can try if you like basketball is from a professional basketball coach and athletic trainer. I participated in two of these workouts las week. His name is Paul Easton and he posts and hosts free basketball workouts a few times a week. He hosts live training as well as linking workouts you can watch. All you have to do is register by e-mailing PEdrillsandskills@gmail.com and they will e-mail you back a zoom code to join the live workouts.

The workout schedule is:

Tuesday, Wednesday, Thursday at 6 pm

Saturday and Sunday 12 pm

*again those are to join live, you can also watch old ones whenever you want which might be better for those of you who are fasting.

Here’s something to try this upcoming week by yourself or with family members. The game is played as follows: Grab a deck of playing cards, if you don’t have those uno cards would work as well. Next in an area where you have some space to move shuffle the cards and select two cards from the top of the deck. The total number of those cards is going to be the number of repetitions of an exercise you are going to have to do. If you are playing with a partner or family members Rock Paper Scissors to see who goes first. Once you select 2 cards flip them over and add them up. For example if you draw a queen and a 4 of hearts you would perform 14 reps of either mountain climbers, jumping jacks, push ups or sit ups. Once you have performed your reps it is then your partners turn.
All face cards like kings, queens and jacks are worth 10. Aces are worth 11 and the two joker cards are wild so you get to pick.

Example: 5️⃣ of ❤️ And 9️⃣ of ♣️ Would = 14 reps of either Jumping Jacks, Sit Ups, Mountain Climbers or Push Ups. Once you have done each exercise then switch it up to toe touches or arm circles or squats or lunges or burpees! Have fun with this game and stay healthy!

The week 6 D- Shines link is up. Hopefully you are getting outside on these beautiful spring days. Fresh air and exercise are healthy behaviors and methods of maintaining a healthy immune system which is imperative these days with all that’s going on. The lesson plan is also Ramadan sensitive for those whom are fasting.

Side note the fastest time I had for the shuttle run was 11 seconds by a 4th grader named Layal at William Ford, Great job Layal, thank you so much for participating!

https://dl.orangedox.com/DSHINESESLessonsEnglish

Tennis is a sport that can be played that requires little equipment and is safe in that you can play by yourself of with a partner keeping your 6 feet of social distancing. That said below is a link I would like you to check out. It has a ton of things to do on it. Once on the site just click the tennis at home tab and pick an instructional video or activity that interests you. This site has skills drills, nutrition information and brain stimulating activities like crosswords on it all tennis related. Hope you like it!!

https://www.usta.com/en/home/play/adult-tennis/tennis-at-home.html

Tonight is a big night in sports, specifically for the National Football League. If you have time this evening you should tune into the NFL Draft tonight starting at 7 pm. Our Detroit Lions pick #3 in the first round so tune in to see who they pick and comment if you liked their pick or think they should’ve drafted someone else. The draft will be on ESPN network and broadcast on their website so you can stream it if you don’t have access to the tv. I will certainly be watching and hoping the Lions draft a Defensive Player.

This week in addition to the D-Shines lessons I would like for you all to try what is called the Shuttle Run. It is a quick cardio and agility running test in which you run and grab an object 10 or 15 meters away then return it to the starting line then go back the length of the test to retrieve a second object then sprint through to complete the test. So you start on a line, then run down and grab an object on the ground. It can be a ball or crumbled paper, pair of socks balled up, a building block or whatever you have available that you can grab. Time yourself using a stop watch or phone or even someone counting for you. Run the test a few times and comment or e-mail me your best time. You can run this test in your basement or in your driveway or on the sidewalk in front of your house. 10 meters is equivalent to 32 feet. If you try the 15 meter test it is equivalent to 49 feet.

Here is a visual example to see how it’s set up and run.

Here is the link to the D-Shines weekly lesson plans. Once you click the link simply follow the tabs to the next link which will be like an orange site then click on the week 5 link for this weeks new material. It is expected that you click the links and try at least some of the stuff provided on your typical gym days. I will also post new material of my own here as well.

https://dl.orangedox.com/DSHINESESLessonsEnglish

So I have been posting a new assignment or activity each day but have yet to get any feedback or response as to how their going, possible questions or whether or not the work is being completed. That said the expectation starting as of Monday will be to complete the assignment and notify me when it’s done. The assignment might be to follow the D-shines link and complete the daily lesson plan or it may be a workout/game or activity to try. Whatever the assignment is it must be completed just as if you had Physical Education class once or twice a week like we were in school. I am looking forward to hearing from you all, comment on the blog post or e-mail me, just be active and let me know you are doing something I post P.E. related. Thanks for staying healthy and staying engaged!

As for today’s post I’d like for you to follow this link and try at least 15 minutes of this fitness instructors workout. These videos are exactly what I have been doing at home in my living room. They require no equipment or experience just follow along and pause the videos if you get tired. Have a water bottle ready and get moving!

This link provides a short workout routine that can be performed in about 15 minutes. It has just a few basic stretches which you know from class- toe touches, arm circles, butterfly, one leg extended toe touch etc… It also has a few basic exercises to be performed each day. Push ups, sit ups, jumping jacks, a wall sit and or jump rope. Once completed simply check each box for that day. At the end of the week take a picture or send me an email with the document. Next week I will post a new one with different exercises to be completed. Thanks for participating, I miss you all but keep exercising and have fun with this.

https://docs.google.com/spreadsheets/d/120_3-LiLX6GZiZC9zZ5yzb52C0MD3b4s-6W3TFLcM88

This document can be downloaded and it has materials for each day of the week. Please try to complete at minimum 3 of them. If you have any questions or concerns or just want some movement ideas don’t hesitate to contact me. The weather is getting warmer and we are allowed to be active outside so even if it’s just in your backyard or driveway get outside and moving. Play tips with a sibling, make a hop scotch pattern, play some two square or four square with your family members, do a longest jump contest where you run and jump and try to beat your farthest leap. Do some push ups, jumping jacks, jump rope any number of activities just keep moving!

https://dl.orangedox.com/DSHINESESLessonsEnglish